Monday

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m run/row, then:

3 rounds

10 bottoms up squat

10 American kb swings (light)

10 goblet squats

Weightlifting

Back Squat (5×5 @ 60%)

Weightlifting

Shoulder Press (3×3 @ 85%)

Metcon

Metcon (Time)

30-20-10

Sit-ups

American KB Swings 70/55

Goblet squats 70/55

Saturday, Filthy Fifty

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m, then:

3 rounds

10 ring rows

10 air squats

5 broad jumps

3 inch worms

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Work with partner, one person working at a time. Split reps as needed.

Friday

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run, then:

3 rounds

10 air squats

10 push ups

10 abmat sit ups

Weightlifting

Below the Knee Hang Squat Clean and Jerk (5×3 @ 70-80%)

Jerk only the final rep of each set. Drop and reset.

Accessory Work

Metcon (AMRAP – Reps)

3 sets of max reps, HSPU

Rx+ Deficit 4″
Rest 2 minutes between sets. Score is total reps of all 3 sets.

If using an ABMAT: Rx use 15# plate, Rx+ use both 15# and 45# plate.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
If you have a 20/14# weight vest, wear it.

Thursday

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m row, then:

Coach led med ball clean warm up

Weightlifting

Back Squat (3×3 @ 90%)

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP:

15 med ball cleans (20/14)

15 sit-ups

4 min AMRAP:

15 KB snatch, alternating (35/25)

15 push-ups

4 min AMRAP:

15 Wall-ball (20/14)

15 cal row
Take 2 min rest between AMRAPs

Wednesday

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 minutes of row/run/jump, then:

3 rounds with empty barbell

10 RDL

6 thrusters

10 kips on bar (hollow rock/superman)

Weightlifting

Deadlift (1×3)

Controlled on the way down. Re-grip before next rep. Try to go heavier than week 1.

Weightlifting

Dumbbell Strict Press (3 sets of max reps)

Rest :90 between sets. Add 5 lbs and beat all your scores from week 1. Score lowest number of reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes:

Rx+

10 Thrusters 95/65

5 Bar muscle ups

Rx

10 Thrusters 95/65

5 pull-ups

Tuesday

Announcements

May 05 Saturday – Cinco de Mayo at Arleneā€™s Beans
May 12 Saturday – Olympic Weightlfting Clinic with Norik Vardanian and Jenny Arthur

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run, then:

Coach led PVC warm up for shoulders and OHS, plus

3 rounds

8 lat raises on rig

8 incline push ups

8 abmat sit ups

Weightlifting

Below the Knee Hang Squat Snatch (5×3 @ 70-80%)

Metcon

Metcon (Time)

50 toes-to-bar.

Every time you break, 20 push-ups.

Accessory Work

Metcon (Time)

400m run x 3. Rest 1:1
Score your slowest time

Monday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Jump for 2 minutes, then:

3 rounds

8 empty barbell back squats

8 empty barbell strict press

8 ring rows

Weightlifting

Back Squat (5×5 @ 77.5%)

Weightlifting

Shoulder Press (3×3 @ 80%)

Metcon

Metcon (Time)

5 rounds:

45 double-unders

10 Push Jerk (Rx+ 135/95, Rx 95/65)

2 Rope climbs

Friday

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 400m, then:

3 rounds

10 abmat situps

10 ring rows

10 ea walking lunges

10 incline pushups

Weightlifting

Power Position (Squat) Clean and Jerk (1RM)

Begin the clean from the power position. Pause for :02 before going into the squat clean.

Weightlifting

Below the Knee Hang Squat Clean and Jerk (1RM)

Make sure to lower the weight after the first 1RM and work up again with the low hang to ensure proper form. If the jerk is the limiting factor, then continue to work up to a 1RM low hang clean.

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

100m row

10 ea banded lateral walk

10 each banded front and backwards walk

10 bottoms up squats

Weightlifting

Back Squat (4×4 @ 85% of 1RM)

Metcon

Metcon (Distance)

Row 25 minutes for distance

Accessory Work

Metcon (No Measure)

5 rounds

:30 on/:30 off

Dumbbell Man-makers

Saturday

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Metcon (AMRAP – Reps)

3 rounds:

Push Press 45/35

Abmat Sit Ups

Double Unders

Ring Dips

Burpees

Partner 1 works 1 minute of the first movement while Partner 2 rests. Partner 2 then does the same movement for 1 minute while Partner 1 rests. Continue through the movements.